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Before you start changing the size of your waistline you initial have actually to adjustment the thinking in your head. If you are determined and committed to dropping weight and you have actually the ‘exactly what ever it takes’ attitude after that you should pay close focus to exactly what I going to tell you in this article. This is not the current fad diet where you’re instructed to consume nothing yet carrots and tomatoes all of day or consume a pound of bacon placing your system in to an…

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There’s a reason your mom warned you not to drink the pool water when you were a kid—and hopefully you listened. A new report from the Centers for Disease Control and Prevention (CDC) found that 78.9% of routine inspections of public swimming facilities identified at least one violation. And one in eight inspections led to immediate closure because of a “serious threat to public health.”

But that doesn’t necessarily mean there was fecal matter in the pool. After the CDC reviewed 2013 data from more than 84,000 pools, hot tubs, and water parks (hello, lazy river!) in five states, they documented the most common violations.

The number one problem cited by inspectors? The water's pH. Maintaining a proper pH is critical for controlling bacteria and preventing outbreaks of gastrointestinal illnesses. Another recent CDC report attributed 69 outbreaks of illness to treated recreational water sources (such as pools and hot tubs) between 2011 and 2012.

RELATED: How to Stock a Smart First Aid Kit

The second most common type of violation was related to safety equipment (think rescue rings and poles) meant to minimize drowning risk.

And the third most frequent issue was the concentration of disinfectant present in the water. The level needs to be precise to keep the water clean without causing side effects, such as eye irritation. And that can be serious business: The CDC points out that health problems associated with pool chemicals (such as burns and breathing difficulties) send thousands of people to the ER each year.

So what can you do to stay safe at your local pool this summer? In a press release, Michele Hlavsa, the chief of the CDC’s Healthy Swimming Program, urges you to look for the facility's inspection results online, and do your own inspection before diving in.

The first step on the CDC's checklist is to test the pH of the water (should be between 7.2 and 7.8) and concentration of free chlorine (at least 1 ppm) or bromine (at least 3 ppm) using test strips that are available at most superstores and pool-supply stores.

​RELATED: How to Get a Perfect Fake Sun Tan

Next, make sure that you can see the drain in the deep end. That’s a good indicator of the visibility in the water. The clearer it is, the easier it is for others to see you if you need help.

Also check that the drain covers are secure and in good shape, because a loose or broken cover can trap swimmers underwater, according to the CDC.

And finally, if there’s no lifeguard on duty, locate the rescue ring or pole so you know it’s available, just in case anyone gets into trouble.

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

There’s a reason your mom warned you not to drink the pool water when you were a kid—and hopefully you listened. A new report from the Centers for Disease Control and Prevention (CDC) found that 78.9% of routine inspections of public swimming facilities identified at least one violation. And one in eight inspections led to immediate closure because of a “serious threat to public health.”

But that doesn’t necessarily mean there was fecal matter in the pool. After the CDC reviewed 2013 data from more than 84,000 pools, hot tubs, and water parks (hello, lazy river!) in five states, they documented the most common violations.

The number one problem cited by inspectors? The water's pH. Maintaining a proper pH is critical for controlling bacteria and preventing outbreaks of gastrointestinal illnesses. Another recent CDC report attributed 69 outbreaks of illness to treated recreational water sources (such as pools and hot tubs) between 2011 and 2012.

RELATED: How to Stock a Smart First Aid Kit

The second most common type of violation was related to safety equipment (think rescue rings and poles) meant to minimize drowning risk.

And the third most frequent issue was the concentration of disinfectant present in the water. The level needs to be precise to keep the water clean without causing side effects, such as eye irritation. And that can be serious business: The CDC points out that health problems associated with pool chemicals (such as burns and breathing difficulties) send thousands of people to the ER each year.

So what can you do to stay safe at your local pool this summer? In a press release, Michele Hlavsa, the chief of the CDC’s Healthy Swimming Program, urges you to look for the facility's inspection results online, and do your own inspection before diving in.

The first step on the CDC's checklist is to test the pH of the water (should be between 7.2 and 7.8) and concentration of free chlorine (at least 1 ppm) or bromine (at least 3 ppm) using test strips that are available at most superstores and pool-supply stores.

​RELATED: How to Get a Perfect Fake Sun Tan

Next, make sure that you can see the drain in the deep end. That’s a good indicator of the visibility in the water. The clearer it is, the easier it is for others to see you if you need help.

Also check that the drain covers are secure and in good shape, because a loose or broken cover can trap swimmers underwater, according to the CDC.

And finally, if there’s no lifeguard on duty, locate the rescue ring or pole so you know it’s available, just in case anyone gets into trouble.

Plyometric training is also known as ‘jump training’, which basically means muscles exert maximum force in micro intervals. Try the circuit twice. If you’re feeling strong, try three and four times!

The rules: Two-to-four rounds, 15 seconds between exercises, one- to two-minute rest between rounds. Switching up your workout routine and challenging yourself to try new things will not only keep you motivated but will also produce faster results.

Pop Squat

What it hits: Glutes and Quads

Crash course: Moves like jump squats fire up your glutes to make them stronger, rounder and harder.

Make it work: Stand with feet hip-width apart. Sit your hips back and down into a squat position, making sure your knees do not go past your toes. Jump straight up in the air, bringing your feet together, and land softly back into the squat position. Keep your weight pressed through your heels to work your glutes.The rules: 20 reps

Wide Squat Jumps

What it hits: Glutes, Calves, Lower Back and Hamstrings

Crash course: A wide stance works a greater number of muscles than a narrow-stance squat. A wider stance allows for a greater posterior displacement of the hips, therefore activating your glutes to a greater degree than a narrow squat.

Make it work: Place your feet wider than your shoulders, keeping all of your weight in your heels. Squat down (ensuring knees do not extend past your toes) and then jump up as high as you can. Land back into your starting wide squat stance position and immediately jump again (make sure you keep all of your weight pressed through your heels to achieve maximum activation of your glutes).

The rules: 20 reps

Narrow Jumps

What it hits: Glutes, Quads and Calves

Crash course: Just like pop squats, narrow jumps can strengthen your glutes and quads, which in turn could help you burn calories more efficiently and effectively.

Make it work: Stand with your feet together. Squat down (ensuring knees do not extend past your toes) and then jump up as high as you can. Land in a squat position (keeping all weight in your heels) and immediately jump again.

The rules: 20 reps

Reverse Lunge

What it hits: Quads, Hamstrings, Glutes and Calves

Crash course: One of the most effective lower-body exercises to strengthen glutes and quadriceps, which in turn can speed up your metabolism.

Make it work: Stand straight, chest up, hands by side. Step right foot back into a 90-degree angle while making sure your left knee does not go past your toe. Stand back up in the starting position. Repeat with left foot stepping back.

Crash course: A full-body workout that burns more calories in less time by engaging as many muscles as possible.

Make it work: Get into a plank position so your hands are directly under your chest at shoulder-width apart. Arms are straight and body should form a straight line from shoulders to ankles. Lift your left foot off the floor and raise your knee as close to your chest as you can while ensuring that abs stay tight and body stays straight. Return back to your starting position and immediately execute the same motion with other leg. Alternate your legs as quickly as possible while still retaining your form.

Make it work: Stand in place, feet hip-width apart. Drive your right knee into your chest and quickly place it back on the ground. As soon as your foot hits the ground you want to repeat the motion with the other knee. Continue alternating knees as quickly as you can go.

The rules: 1 minute as fast as you can go

Burpee

What it hits: Whole body

Crash course: Burpees are one of the most efficient functional exercises. They increase strength and boost endurance.

Make it work: Stand straight then lower into a squat position with your hands on the floor in front of you. Kick your feet back into a plank position and return your feet back to the squat position as quickly as possible. Jump into the air as high as you can and then return to the squat position. Repeat as quickly as possible.

The rules: Each leg 15 to 20 reps

Switch Lunge

What it hits: Core, Glutes, Hamstrings, Quads and Calves

Crash course: Switch lunges are one of the best ways to tighten up your butt and thighs. When performed correctly they recruit a high amount of muscle fibres at a higher rate of calorie burning.

Make it work: Lunge forward with your right thigh parallel to the floor; make sure your knee does not extend past your toe. Swinging your arms for balance, jump up and switch legs, landing in a lunge with your left foot in front. Again, make sure your knee does not extend past your toe.